Our favourite five-minute meditation
September 22, 2020
Nothing beats meditation for combating anxiety and all it takes is just 5-minutes per day to start to feel the effects.
Anxiety can cause us to feel more stressed, give us a tight chest, make us more tired and even sometimes make us a little light headed. By making sure to set just 5-minutes a side every day to meditate, we can help to ease those symptoms and start to feel like ourselves again.
THE EFFECT OF MEDITATION ON ANXIETY
When we’re feeling stressed and frazzled with the day to day chores and struggles of normal life, anxiety can start to creep in. Over the last few decades, we’ve seen a huge increase in those with anxiety. In 2013, it was recorded that around 8.2 million people in the UK had reported some form of anxiety.
Meditation, specifically mindfulness meditation, has proven especially helpful for those suffering with anxiety. Of course, meditation should not be used as a replacement for medication, should your doctor recommend it, but it is a great tool to have under your belt to help you cope.
Meditation can be whipped out wherever you are, whether you’re in the middle of your commute or sitting at your desk trying to get through endless emails. Mindfulness meditation is ideal for discreetly finding some calm when you can’t remove yourself from a situation completely.
HOW TO DO A QUICK 5-MINUTE MEDITATION
There are plenty of ways you can squeeze a quick 5-minute meditation into a busy schedule, but this is our personal favourite. Let’s break it down into easy steps:
- Sit up straight in your chair with your feet planted flat on the ground, try and focus on the firmness of the floor below you and the support of your chair on your back.
- Next, start to shift your focus onto your breathing. If it helps you can close your eyes, or focus on a specific spot in front of you. Feel as the breath enters your lungs and the sensation of your stomach falling as you breathe out.
- Breathe in for 4 counts, hold your breath for 7 counts and then release the breath slowly for 8 counts. Keep doing this aiming for 10 rounds in total, or until your 5-minutes is up.
Remember if your mind starts to wander, gently bring it back to your breathing, focusing on the sensation of the breath entering and leaving your body. By the time your 5-minute meditation is up, you should feel more relaxed and able to breathe a little easier.
Meditation isn’t a cure-all, but it is an amazing tool to have in your self-care tool box. Plus, once you’ve mastered this, you can start to increase your meditation time and experiment with different breathing techniques.
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Date Source: Anxiety UK, 2020. How common are Anxiety conditions and Common Mental Disorders (CMD)? - https://www.anxietyuk.org.uk/wp-content/uploads/2019/08/Key-Facts-and-Figures-2019.pdf